Simply put, metabolism is the amount of energy or calories our bodies need to function on a daily basis. The faster your metabolism, the more calories or energy you burn during your daily activities. When this process of generating, storing and transmitting power are out of whack, your body may become vulnerable to metabolic imbalances, which can lead to health problems. Diabetes is a classic example of the body’s inability to metabolize blood sugar properly.
“Keeping your metabolism working at a healthy rate is so important to daily functions,” says Colleen Alrutz, health and fitness manager at Piedmont Newnan Hospital. “Exercise and strength training play a key role in boosting metabolic rates and keeping weight off, especially as we age.”
Alrutz says a man's metabolism usually runs about 10 to 15 percent faster than a woman's, mainly because men have more muscle mass. So unfortunately, women have to work a little harder to see the same results.
Alrutz shares these five tips to boost your metabolism:
1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. For example, run for a minute, then walk for two minutes. Repeat this pattern for 20 to 30 minutes.
2. Weight train. Add muscle mass to your body and you can burn more calories at rest. Make sure you choose a total body strength routine.
3. Don't skip meals, especially breakfast. You need to keep the furnace burning and you actually burn calories as you digest food.
4. Eat fat-burning foods.Fat-burning ingredients like protein, spicy peppers and green tea have been proven to bump up metabolism. Eat some form of these foods, especially protein, at every meal. Protein is especially important: It takes more calories to digest than other foods and also helps the body build fat-burning lean muscle tissue.
5. Get a good night’s sleep every night.Studies have shown that lack of sleep affects activity in the brain’s frontal lobe, which may decrease your impulse control and decision-making ability.
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Foods rich in protein, like lean meats, eggs and legumes, as well as fiber-rich foods, such as fruits, vegetables and whole grains, can help boost your metabolism.
Certain drinks such as green tea, coffee and ginger tea may help boost metabolism, minimize hunger and increase satiety, all of which can facilitate weight loss. Additionally, these beverages contain beneficial nutrients like antioxidants and other powerful compounds that can benefit your health.
Q: What coffee additives boost metabolism? A: Adding cinnamon, cayenne pepper, or a dash of coconut oil to your coffee can help boost metabolism. These ingredients enhance fat burning and provide additional health benefits.
Calcium, vitamin B5, vitamin B6, vitamin B12, vitamin B complex, and vitamin C: These provide nutrients that help you function better all around. These also improve metabolism to assist your weight loss: Green tea: Caffeine and catechins in green tea and other products may help with weight management.
People usually acquire a boosted metabolism from their parents. However, other factors such as age, muscle mass and physical activity contribute to your metabolic rate. Because muscle cells require more energy to sustain than fat cells, people who have more muscle than fat have a faster metabolism.
Amount of physical activity – hard-working muscles need plenty of energy to burn. Regular exercise increases muscle mass and teaches the body to burn kilojoules at a faster rate, even when at rest. Drugs – like caffeine or nicotine, can increase the BMR.
Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it.
Introduction: My name is Dean Jakubowski Ret, I am a enthusiastic, friendly, homely, handsome, zealous, brainy, elegant person who loves writing and wants to share my knowledge and understanding with you.
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